How Often to Workout for Best Results

The government recommends that adults partake in at least 150 minutes of exercise a week. If you want to lose weight, you should double this to at least 300 minutes a week. 

Although this is a general recommendation, the amount of physical activity you need to stay healthy depends on you and your goals. It also depends on the type of exercise you decide to do. 

Want to know how often to work out and how to combine diet with exercise? Keep reading to learn more. 

Ease Into Working Out

The amount you should work out ultimately depends on your fitness goals and your current fitness levels. 

Someone who does no exercise will probably notice the benefits of working out if they start training just once a week. However, if you already work out three times a week, adding one more workout to your workout plan won’t affect you much. 

You should take it easy when you first start training as you don’t want to overdo it and injure yourself. If you currently do very little or no exercise, you shouldn’t take on a fitness plan that tells you to work out six times a week. 

Start small and gradually build up the number of times you train per week. It’s easier to get into a routine that way too.

If you set the lofty goal of training every day, it will be more challenging to stick with. Start with something more manageable such as 2-3 times a week. Make sure at least one of those workouts is high intensity. 

How Often To Work Out

A daily workout is useless if you do the same routine every time. Your body quickly gets used to movements and isn’t challenged if you do the same combination of exercises time and time and again.

Every time you do the same routine, it will get easier; your body won’t get pushed beyond the comfort zone to build strength and grow muscle. 

Add some weights to your workout routine; it’s the best way to build strength and muscle mass. You should gradually increase the amount of weight you lift over time. 

Strength and resistance training is essential if you want to build muscle mass and increase your bone density. Improving bone density is important as over time, and as we age, the density of our bones decreases. 

If you’re looking to build muscle, you should incorporate at least three strength training workouts into your weekly routine. 

Manage Your Diet

If you’re exercising to gain muscle or lose weight, you will need to pay close attention to your diet.  

It’s all very well if you train every day, but you won’t lose weight if you eat more calories than you burn. The math is simple; you need to consume fewer calories than you burn to lose weight. 

To build muscle, you need to make sure you consume adequate amounts of protein. This is calculated to be approximately 0.36g of protein for every pound you weigh. 

A varied and balanced diet is essential for everyone to stay healthy and lean. However, if you have a specific health goal in mind, you’ll need to combine your diet plan with your exercise regime. 

Don’t Overdo It

It can be tempting to go all-in when you start a new exercise regime, but it’s essential to take time to rest too. Your body needs time to recover and recuperate. 

A rest day doesn’t mean no physical activity; it just means less strenuous activity. So take a short walk or do some gentle stretching. Even if it’s very gentle, moving your body every day is the best way to maintain your mental and physical well-being. 

Analyze Your Lifestyle

The amount you work out also depends on what you spend most of your day doing. If you spend 9 hours a day sitting at a desk and not moving much, you could benefit from a daily workout. 

If you have a more physically demanding job where you’re on your feet or the move for most of the day, you won’t need to work out as much. 

Test different workout routines to see what fits into your lifestyle best and what makes you feel good. 

Variety is the Key 

Doing the same gym training every day gets boring. Not just for your mind but your body too! To keep progressing with your fitness, you need to mix things up. Combining some mobility and stretching into your weekly workout routine is a great way to prevent injury and keep your body in top condition. 

Cardio is essential for building stamina and endurance, and weight training are important for building strength. Devise a plan that combines a combination of high-intensity training and less high-intensity exercise too. 

If you want to up the amount of exercise you do, try two weights sessions with bodyweight exercises like squats and two cardio sessions a week. 

Remember to stretch after your workout to prevent injury and enable faster recovery. Try out a yoga or pilates class if you want to improve your flexibility rapidly. 

Get a Personalized Plan 

As you now know, there’s no correct answer to how often to work out.

Everyone is different! A professional athlete can easily work out for hours a day, six days a week, but two or three workouts a week is sufficient for the average person.

When you start a new exercise plan, it’s best to talk to a professional who can help you build a program to help you achieve your goals. 

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